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Thursday 02.14.2019

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Click the image above to learn about this year’s CrossFit Games Online Qualifier… more details coming soon.

Warm-up Drills
I. Row 500m
OR… Spikeball!!
II. Dynamic Drills & Yoga Series
III. Mobility

“Pokey Bruiser”
2 x Rope Climbs
100ft x “Low” Bear Crawl
20 x Knees-2-Elbows
20 x Squat Jumps (from med.ball to triple ext)
20 x V-ups
20 x Burpees
20 x Ring Row
20 x Wallball (20/14lbs)
20 x GHD Sit-ups
20 x Medicine Ball Cleans

Notes: Scaling overview on movements below.
L2: Rx (rope climbs begin supine on the deck)
L1: Substitute 4 x Knotted Rope Climbs or 6 x Pulls to standing when scaling Rope Climbs. Knee Raises or Supine Leg Raises scaled for Knees-2-Elbows are 1:1 for repetition assignments.
GHD Sit-up scaling is 1:1 to Modified ROM GHD Sit-ups or Abmat Sit-ups.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before selecting a light to moderate weight kettlebell (ie. 24/16kg) and completing the following gauntlet of max repetition intervals. Alternate sides per repetition during each work period.

1:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
3:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
1:00 x TGU Max Rep

Post total repetitions completed to comments.

Samy Daghir

3 thoughts on “Thursday 02.14.2019

  1. Pokey Bruiser: 12:33

    12 ring rows
    Bear crawl
    Supine leg raises
    Squat jumps
    V ups
    18 inch box jumps
    Ring rows
    Med ball clean and toss
    Ab mat sit-ups
    Med ball cleans

    All the biking: 88 calories

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